Diabetic Eggplant And Tomato Casserole

Yield: 8 servings

Ingredients :

1 Large Eggplant (2 Pounds), Peeled, Cut Into 1-Inch Cubes

1/2 Cup Seasoned Dry Bread Crumbs

1/3 Cup Chopped Onion

3 Cloves Garlic

1-1/2 Teaspoons Dried Oregano Leaves, Divided

1/2 Teaspoon Dried Basil Leaves

1/4 Teaspoon Dried Thyme Leaves

Salt And Pepper, To Taste

2 Eggs

3 Medium Tomatoes, Sliced

1/4 Cup Grated Fat-Free Parmesan Cheese

Directions : 

1. Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well.

2. Mash eggplant with fork. Mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme.

3. Season to taste with salt and pepper.

4. Mix in eggs.

5. Spoon eggplant mixture into 11x7-inch baking dish.

6. Arrange tomatoes in rows over eggplant.

7. Sprinkle with cheese and remaining 1/2 teaspoon oregano.

8. Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving:

Calories: 98; 

Protein: 5.1g; 

Sodium: 245mg; 

Cholesterol: 53.3mg; 

Fat: 1.9g; 

Carbohydrates: 16.9g

Exchanges: 

2 Vegetable, 

1/2 Bread/Starch, 

1/2 Fat

Source: 1,001 Recipes For People with Diabetes via The Diabetic Gourmet Daily Recipe Mailer

Beet Slaw - Raw Slaw

Ingredients :

1 Fresh Raw Beet

1 Fresh Raw Zucchini

1 Fresh Raw Yellow Squash

2 Fresh Raw Carrots

1 Raw Onion

Dressing:

1/2 Cup Apple Raw Cider Vinegar

1 Tbs Blackstrap Molasses

1/4 Tsp Cayenne Pepper

2 Cloves Garlic -- (To-3)  Finely Chopped

Sea Salt To Taste

Preparation Method :

1. Clean the veggies thoroughly, but don't peel them.

I like to take the veggies and run them over a grater on the larger holes to create long thin strips of veggies. You can chop them if you prefer.

2. Mix the vinegar, molasses, cayenne, garlic and sea salt together in a separate bowl.

3. Mix the veggies in a large bowl then add the vinegar mixture.

Per Serving (excluding unknown items): 

67 Calories; 

trace Fat (3.7% calories from fat); 

2g Protein; 16g Carbohydrate; 

3g Dietary Fiber; 

0mg Cholesterol; 

35mg Sodium.  

Exchanges: 

0 Grain(Starch); 

2 Vegetable; 

0 Fruit; 

0 Fat; 

0 Other Carbohydrates.

Source: "LesRomack dot com"

Formatted by: Chupa Babi

* Exported from MasterCook *

Marinated Heirloom Tomatoes with Tarragon

A simple marinade of shallots, balsamic vinegar, and fresh tarragon makes the most of summer tomatoes. Try a variety of heirloom tomatoes in this dish for their different colors and flavors. Side dishes don't get any easier than this one. All you need to do is slice up the tomatoes and drizzle with a mixture of olive oil, vinegar, and tarragon. Prepare this one hour before you eat, and serve it at room temperature.

Yield: 8 servings (serving size: about 3 tomato slices)

Ingredients :

1/4 Cup Finely Chopped Shallots
1 Tablespoon Chopped Fresh Tarragon
2 Tablespoons Balsamic Vinegar
4 Teaspoons Extra Virgin Olive Oil
2 Pounds (About 6 Medium) Heirloom Tomatoes, Cut Into 1/4-Inch-Thick Slices
1/4 Teaspoon Salt
1/4 Teaspoon Freshly Ground Black Pepper

Preparation :

1. Combine first 4 ingredients in a bowl, stirring well.
2. Arrange tomatoes on a platter.
3. Sprinkle tomatoes evenly with salt and pepper.
4. Drizzle with shallot mixture.

Nutritional Information :

Calories: 57
Fat: 2.7g
Saturated fat: 0.3g
Monounsaturated fat: 1.8g
Polyunsaturated fat: 0.2g
Protein: 0.9g
Carbohydrate: 7.6g
Fiber: 0.8g
Cholesterol: 0.0mg
Iron: 0.4mg
Sodium: 79mg
Calcium: 19mg

Source : Cooking Light AUGUST 2006 via MyRecipes.com

Apple Cider Brine for Turkey

Ingredients :

8   Cups  Unsweetened Apple Cider -- Or Juice

2/3 Cup  Kosher Salt

2/3 Cup  Sugar

6  Slices  Unpeeled Fresh Ginger Root -- Quarter-Size

2  Bay Leaves

6 Whole Cloves

1 Teaspoon  Black Peppercorns -- Crushed

2 Teaspoons  Whole Allspice Berries -- Crushed

6 Cups  Ice-Cold Water

15 Pounds  Thawed Turkey -- 1 Thawed Turkey (10 To 25 Pounds)

2  Oranges -- Quartered

To Cook: -- 2 Turkey-Size Plastic Oven Bags

Preparation Method :

1. Combine the cider or juice, salt, sugar, ginger, bay leaves, cloves, peppercorns and allspice in a 3- to 4-quart saucepan over medium-high heat. Bring the mixture to a boil, stirring until the salt and sugar have dissolved. Boil for 3 minutes then remove from the heat. Add 4 cups of the cold water and stir. Cool to room temperature.

2. Have ready a heavy roasting pan large enough to hold the turkey. Place 1 plastic oven bag inside a second bag to create a double thickness. Place the double bags, open side up, in the roasting pan.

3. Remove the giblets and neck from the body and neck cavities of the turkey. Rinse the turkey in cold water, drain it and pat it dry with paper towels. Stuff the orange quarters into the main cavity of the turkey.

4. Fold back the top third of the double bags, making a collar to help keep the top of the bag open. Place the turkey inside the bags, stand it upright and pour the cool brine mixture into the inner bag and over the bird. Add the remaining 2 cups cold water and draw up the opening of the inner bag, squeezing out as much air as possible, then secure it closed with a twist tie. Repeat with the outer bag. Position the turkey on its breast in the roasting pan and refrigerate for 12 to 24 hours, turning the turkey 3 or 4 times while it is brining.

5. Just prior to roasting, remove the turkey from the brine. Discard the brine, bags, the oranges from inside the bird and any cured herbs or spices remaining outside the bird. Rinse the turkey with cold water and pat dry with paper towels. The turkey is now ready to be roasted.

6. Makes enough for a 10- to 25-pound turkey (30 one-half pound servings)

7. Brines can sometimes be a lot of hassle for very little flavor. Not this one. The apple cider permeates and moistens the turkey meat, and the bird emerges from the oven with a burnished gold skin.

In Advance: The turkey must be brined for 12 to 24 hours in advance of roasting.

Per Serving (excluding unknown items): 

345 Calories; 

15g Fat (39.4% calories from fat); 

37g Protein; 

14g Carbohydrate; 

1g Dietary Fiber;

 122mg Cholesterol; 

2129mg Sodium.  

Exchanges: 

0 Grain(Starch); 

5 Lean Meat; 

0 Vegetable; 

1/2 Fruit; 

0 Fat; 

1/2 Other Carbohydrates.

Source:  "Tested by The Washington Post for The Washington Post."

Formatted by: Chupa Babi

* Exported from MasterCook *

Braeburn Apple Brown Rice Salad

Makes 6 servings.

Salad:

3 Braeburn apples
2 T Lemon juice
3-1/2 c Cooked quick brown rice
3 Skinless, boneless chicken breast halves, cooked and cut into chunks
1 Red bell pepper (medium), seeded, trimmed, and chopped
1/4 c Green onion, sliced

Vinagrette:

3 T Olive oil
1/4 c Parsley, chopped
3 T Rice vinegar
2 t Dijon-style mustard
2 cloves Garlic
1 t Sugar
1/2 t Salt
Black pepper to taste

Directions :

1. Whisk together vinaigrette ingredients until well combined.
2. Core apples and cut into 1 inch chunks.
3. Gently toss with lemon juice.
4. Combine with remaining ingredients and chill until ready to serve.

Diabetic High-Fiber Wheat Bran And Oats Pancakes

Yield: 6 servings

Ingredients :

1 Cup Buttermilk (Or Skim Milk With 1 Tablespoon Lemon Juice)

2/3 Cup Slow-Cooking Rolled Oats

1/2 Cup Unprocessed Wheat Bran

2 Egg Whites Or 1 Egg

1/4 Cup Whole-Wheat Flour, Preferably Stone Ground

1 Teaspoon Fructose

1/8 Teaspoon Salt

3/4 Teaspoon Baking Soda

Vegetable Oil Or Vegetable Oil Cooking Spray

Directions :

1. Combine milk, oats, and bran in a large bowl. Let stand until rolled oats soften. Add egg and blend.

2. Mix in flour, fructose, salt, and baking soda. Grease a griddle or frying pan with a little vegetable oil or vegetable oil spray and set over medium-high heat. 

3. Pour about 1/4 cup batter into the pan and cook for about 3 minutes or until bubbles form on top and the edges begin to look dry.

4. Turn the pancake with a spatula and cook for 1 to 2 minutes, or until golden brown and cooked through.

5. Repeat with the remaining batter. Serve hot with unsweetened jam or syrup.

Nutritional Information Per Serving (1 pancake):

Glycemic Index: 52, 

Glycemic Load: 7, 

Calories: 82,

Protein: 4 g, 

Carbohydrate: 14 g, 

Dietary Fiber: 2 g, 

Fat: 1 g,

Saturated Fat: Less than 1 g, 

Cholesterol: 33 mg, 

Sodium: 202 mg

Diabetic Exchanges: 

1 Starch

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Via The Diabetic Gourmet Daily Recipe Mailer

Weight Watchers Tex-Mex Breakfast Scramble

Serves 4

Ingredients :

2 Cups Cholesterol-Free Egg Product
1 Cup Breakstone's Or Knudsen Lowfat Cottage Cheese
1 Cup Chopped Green Pepper
1/2 Cup Chopped Onion
1/2 Cup Kraft 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/2 Cup Taco Bell Home Originals Thick 'N Chunky Salsa

Directions :

1. Beat egg product and cottage cheese in small bowl with wire whisk until well blended.

2. Spray medium nonstick skillet with no stick cooking spray.

3. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.

4. Add egg product mixture and cheddar cheese.

5. Reduce heat to medium.

6. Cook 8 to 10 minutes or until set, stirring frequently.

7. Serve topped with salsa.

Nutritional Analysis :

Calories 160
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 15 mg
Sodium 700 mg
Carbohydrate 10 g
Dietary fiber 2 g
Sugars 5 g
Protein 20 g

3 WW Points


Source : Kraft

Sweet 'n' Sour Beet Salsa

Ingredients :

31 Ounces  Aunt Nellie's Ruby Red Sweet And Sour Harvard Beets -- (2 Jars) Rinsed, Drained And Chopped, Or Pickled Beets
11 1/2  Ounces  Mandarin Oranges -- (1 Can) Peeled And Diced, Or 2 Medium Oranges
4 Tablespoons  Chopped Scallions
4 Tablespoons  Minced Cilantro
2 Tablespoons  Fresh Lime Juice
2 Teaspoons  Minced Fresh Ginger
1/2 Teaspoon  Salt

Preparation Method :

1. In a medium bowl, combine all ingredients; blend gently.

2. Cover and refrigerate for about 30 minutes for flavors to develop.

Serves 32

Nutrition Facts Per Tablespoon:

9 calories,
0 g fat,
0 g saturated fat,
0 mg cholesterol,
2 g carbohydrates,
0 g protein,
29 mg sodium,
0 g fiber

Per Serving (excluding unknown items): 

22 Calories;
trace Fat (1.5% calories from fat);
trace Protein; 5g
Carbohydrate; 1g
Dietary Fiber; 0mg
Cholesterol; 106mg
Sodium.

Exchanges: 

1/2 Grain(Starch);
0 Vegetable;
0 Fruit.

Source: Chicago Sun Times
Formatted by : Chupa Babi
* Exported from MasterCook *

Fresh Strawberry Pie

Ingredients :

4 C. Fresh Strawberries, Cut In Quarters Lengthwise

1-1/3 C. Apple Juice Concentrate

1 Tsp. Vanilla

3/4 C. Chopped Fresh Strawberries

Pinch Of Salt (Optional)

6 Tbs. Cornstarch

Directions : 

1. Wash and stem 3 pints of strawberries.

2. Cut 4 c. of berries lengthwise into quarters and set aside.

3. Chop another 3/4 c. of berries and put into blender.

4. Add remaining ingredients and blend on high for 15-20 seconds.

5. Pour into saucepan. Cook on medium-high, stirring constantly until thick.

6. Remove from heat and gently fold in berries with a rubber spatula.

7. Place in baked 9? pie shell and shape.

8. Chill.

9. Top with soy whipped cream (optional) or additional fresh strawberries prepared in the following manner: Cut berries lengthwise in 1/8? slices. 

10. Place slices side by side covering top of pie with concentrated circles. Put a whole strawberry in the center Glaze with Berry Shiny Glaze

Spicy Chipotle Rice

Ingredients :

6 Slices Bacon, Diced

1 Medium Yellow Onion, Chopped

3 Cups Long Grain Rice

3 14 1/2-Ounce Can Vegetable Broth Or Homemade

1/2 Cup Water

3 Chipotle Chiles In Adobe Sauce, About 1/4 Of A 7-Ounce Can, Diced

3/4 Teaspoon Salt

1/3 Cup Chopped Fresh Cilantro

2 Green Onions, Chopped, Some Green Tops Included

Directions :

1. In deep, heavy saucepan saute bacon with onion until onion is slightly tender, about 4 minutes. 

2. Stir in rice, cook and stir to coat well. Add broth, water, chiles and salt. 

3. Bring to a boil, cover, lower heat and simmer for 20 minutes or until rice is tender and liquid is absorbed.

4. Remove from heat and fluff gently with fork. Garnish with cilantro and green onion.

Serves 10 to 12.

Nutritional Ananlysis :

Calories 220, 

Protein 6 g, 

Fat 2 g, 

Sodium 530 mg, 

Cholesterol 5 mg.

Brown Rice with Squash and Chickpeas

Ingredients :

4 Teaspoons  Olive Oil
1 Medium  Onion -- Halved And Thinly Sliced
3 Large  Garlic Cloves -- Minced
1 Tablespoon  Grated Fresh Ginger
2 1/2 Cups  Water
1 Cup  Brown Rice
1/2 Cup  Lentils
3/4 Teaspoon  Salt
15 Ounces  Canned Chickpeas -- (1 Can) Rinsed And Drained
2 Cups  Frozen Cubed Butternut Squash
2 Bunches  Broccoli Rabe -- Trimmed And Cut Into 2-Inch Pieces
1/4 Teaspoon  Red Pepper Flakes -- To 1/2 Teaspoon

Method :

1. Heat 2 tablespoons of the oil in a large deep skillet over medium heat. Add the onion. Cook, stirring frequently, for 8 minutes, or until the onion is lightly browned. Add half of the garlic and the ginger. Cook for 1 minutes, stirring constantly. Add the water, rice, lentils, and 1/2 teaspoon of the salt. Bring to a boil. Cover and reduce the heat, and simmer for 30 minutes. Stir in the chickpeas and squash. Cover and cook for 15 to 20 minutes longer, or until the rice is tender.

2. Meanwhile, bring a large pot of water to a boil. Stir in the broccoli rabe and cook for 2 minutes. Drain, reserving 1/4 cup of the cooking water.

3. In the same pot, heat the remaining 2 teaspoons oil over low heat. Add the red pepper flakes and the remaining garlic. Cook, stirring constantly, for 1 minutes, or until the garlic is sizzling but not brown. Add the broccoli rabe and the remaining 1/4 teaspoon salt. Cook, stirring occasionally, for 10 to 12 minutes, or until the broccoli rabe is tender, adding the reserved cooking water if necessary. Serve the rice topped with the broccoli rabe.

AuthorNote :

Chickpeas get high marks for fiber. One-half cup of these buff-colored legumes has 7 grams of fiber. This delicious recipe combines chickpeas with brown rice and lentils, which means you get a triple dose of blood sugar balancing benefits.

Per Serving (excluding unknown items):

337 Calories;
5g Fat (12.8% calories from fat);
13g Protein;
63g Carbohydrate;
11g Dietary Fiber;
0mg Cholesterol;
491mg Sodium. 

Exchanges:

4 Grain(Starch);
1/2 Lean Meat;
1/2 Vegetable;
1 Fat.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"
Formatted by : Chupa Babi
* Exported from MasterCook *

Basic Pork Rib Rub

Ingredients :

4 Tbs. Pickling Salt

2 Tbs. Garlic Powder

2 Tbs. Onion Powder

2 Tbs. Paprika

1 tsp. ground Thyme

1 tsp. ground Sage

1 tsp. ground Bay Leaf

1 tsp. Celery Seed

1 tsp. Black Pepper

Directions :

1. Sprinkle seasonings on the ribs and rub. Refrigerate for 1-5 hours.

2. Prepare the grill for long-term, low-temp cooking. Baste the ribs with the basting sauce and let them dry while they reach room temperature.

3. Baste again and place on the grill. Baste and turn at 30-minute intervals for 5-8 hours until tender.

4. Do not let the temperature rise above 225 for extended periods.

5. Finish off with your favorite barbecue or finishing sauce.

6. Apply when the ribs are done and coals are cooler.

Carrot and Parsnip Soup

Ingredients :

1 Tbsp. Unsalted Butter

1 Medium Onion, Peeled And Chopped

1 Celery Stalk, Trimmed And Diced

5 To 6 Medium Carrots, Peeled And Cut Into 1/4 Inch Dice

6 To 7 Medium Parsnips, Peeled And Cut Into 1/4 Inch Dice

1 Medium Potato Peeled And Cut Into 1/4 Inch Dice

1 Quart Vegetable Stock

Salt

Freshly Ground Pepper

2 Or 3 Sprigs Of Dill

Snipped Fresh Dill

Method :

1. Combine the butter and onion in a heavy 3-quart saucepan, cover, and place over low heat.

2. Cook for 5 minutes, or until the onion is translucent.

3. Add the celery, carrots, parsnips, potato, stock, salt and pepper to taste, and the sprigs of dill and bring to a boil over moderate heat. Cover, lower the heat, and simmer the soup for 20 to 25 minutes, or until the vegetables are soft.

4. Remove and discard the dill sprigs.

5. Serve with snipped fresh dill sprinkled over each serving.

To make the soup creamier alter the recipe using these instructions (this is the way I like the soup):

Use the same ingredients, but instead of dicing the celery, carrots, parsnips, and potato, slice them with the medium blade of a food processor. Cook according to directions.

When the vegetables are tender, strain them, reserving the broth. Remove the dill sprigs and puree the vegetables in the food processor fitted with the steel blade, adding about 1/2 cup of the broth while the machine is running.

Return the puree to the remaining broth and whisk to blend well. Reheat, if necessary, and serve sprinkled with snipped dill.

Makes 4 servings.

Nutritional Analysis :

Calories 188,

Fat 3.4 g,

Carbs 36 g,

Protein 6 g,

Fiber 7.2 g.

Points 3.

Double Cherry - Cornmeal Tea Bread

Ingredients :

3 Tablespoons Dried Cherries

1 1/3 Cups Whole Grain Pastry Flour

2/3 Cup Yellow Cornmeal

1 Teaspoon Baking Powder

1/2 Teaspoon Baking Soda

1/4 Teaspoon Salt

2/3 Cup Sugar

1/3 Cup Plain Low Fat Yogurt

1/4 Cup Unsweetened Applesauce

2 Tablespoons Butter -- Melted

1 Egg

1 Tablespoon Grated Orange Peel -- Or Lemon Peel

1 Cup Fresh Cherries -- Pitted And Quartered

Directions :

1. Preheat the oven to 350F. Coat an 8 1/2 x 4 1/2-inch loaf pan with cooking spray. In a small dish, combine the dried cherries with enough hot water to cover. Let stand for 10 minutes, or until softened.

2. Meanwhile in a medium bowl, whisk together the flour, cornmeal, baking powder, baking soda, and salt until blended. In a medium bowl, whisk together the sugar, yogurt, applesauce, butter, egg, and orange or lemon peel until well blended. Drain the cherries well and coarsely chop. Stir the fresh and dried cherries into the yogurt mixture. Add the flour mixture in 2 additions, stirring just until well combined. Scrape the batter into the prepared pan.

3. Bake for 55 minutes, or until a wooden pick inserted into the center comes out clean. Cool in the pan on a rack for 10 minutes. Turn out the rack an cool completely.

Makes 12 servings

Per Serving (excluding unknown items):

164 Calories;

3g Fat (15.5% calories from fat);

3g Protein;

32g Carbohydrate;

3g Dietary Fiber;

23mg Cholesterol;

169mg Sodium.

Exchanges:

1/2 Grain(Starch);

0 Lean Meat;

1/2 Fruit;

0 Non-Fat Milk;

1/2 Fat;

1 Other Carbohydrates.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"

Formatted by : Chupa Babi

* Exported from MasterCook *

Malay Chile Jam

Ingredients :

1 Small Onion -- Quartered And Thinly Sliced

1/2 Cup Sugar

1/3 Cup Minced Seeded Medium-Hot Chiles -- Such As Jalapeños Or Serranos

1/4 Cup Minced Red Bell Pepper

1/4 Cup Water

1/4 Lemon -- Cut Into 2 Wedges And Seeded

1 Pinch Salt -- Large Generous Pinch

Preparation Method :

1. Combine all of the ingredients in a medium saucepan and bring to a boil.

2. Cook over moderate heat, stirring often, until the jam thickens and registers 210° on a jelly thermometer, about 12 minutes.

3. Discard the lemon wedges.

4. Pour the jam into a clean jar or container and refrigerate for up to 2 weeks.

5. Warm the jam slightly in the jar set in a saucepan of gently simmering water before serving.

Makes 1/2 cup (8 one-tablespoon servings)

Per Serving (excluding unknown items):

56 Calories;

trace Fat (0.8% calories from fat);

trace Protein; 14g

Carbohydrate;

trace Dietary Fiber; 0mg

Cholesterol; 18mg Sodium.

Exchanges:

1/2 Vegetable;

0 Fruit; 0 Fat;

1 Other Carbohydrates.

Recipe By : Jenna Holst

Source : "Food & Wine, May 1998"

Formatted by : Chupa Babi

* Exported from MasterCook *